Tag

Assault Bike

SKILL: Agility & Reaction drills WOD: 40/30 Calories on the Assault Bike 100 foot OH walking lunge @ 95/65

LIFT: 10 min EMOM: 1 press + 2 push press + 3 push jerk WOD: Partner’s – AMRAP in 10 A) Calories on Assault Bike...

SKILL: 400m Run for time WOD: Tabata… Assault Bike for Calories Ring Rows Air Squats Push ups

LIFT: Back Squat – 3 x 5 WOD: “Black Jack” AMRAP in 14 21 Cal Assault bike 21 KB Swings @ 24/16 kg 21 sit...

LIFT: Front Squat – 1 RM WOD: Partner’s – similar strength – 1 person working 2 Rounds 50 Cal Assault Bike 100 Alt. DB Snatch...

SKILL: Rope Climbs WOD: “Fight Got Worse” 3 Rounds 1 min Max Cal Assault Bike 1 min AMRAP DB SNatch @ 50/35 1 min AMRAP...

LIFT: Back Squat – 5 RM WOD: Teams of 3 – Max Calories in 15 min. A) Row or Bike for calories B) Hold Dual...

LIFT: Clean & Jerk – 7 x 1 WOD: 3 Rounds 45 sec. max calorie assault bike 3 min rest

SKILL: Rope Climbs – 2 min AMRAP WOD: 3 Rounds 10 Cal Bike / Row 20 Ball Slams @ 20/15 100 Double under’s

SKILL: Core Complex x 10 WOD: Assault Bike for time Teams of 4 men complete 450 cal Teams of 4 women complete 300 cal